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Using the new diet planner, on off days it doubles the protein equaling 400g, what is the idea behind this increase?

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Using the new workout builder, how can I prioritize my delts and arms and De prioritize my legs? What’s your thought about including 1-2 weeks of movement learning phase before stating 6 weeks phase?

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i tried using program builder and it’s given me a 6 days a week split, due to other commitments I am only able to train 4 days a week. Is there anyway I can get a program built to suit my schedule? Currently doing a upper/lower Hypertrophy/power split

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How do you adjust form and execution in dips when you want to focus on pecs or triceps? I’ve still never actually figured out how to focus on one more than the other. Any tips would be great!

Also, I’ve been reading a lot of Poliquin’s old articles and podcasts and he’s constantly saying that exercise and tempo variations are key for muscle progression and strength, while you’re saying the exact opposite. Thoughts on this?

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What kind of tests would you recommend to someone who’s never had any done? (like deficiencies, intolerances etc.)?

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do you feel scapular retraction has much merit to the Lats? Don’t only the superior fibers of the Lats attach to the scap?

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Is there any reason recovery would be better during a cut then a bulk?

I noticed more recovery after going into a calorie deficit the last few weeks. Was in a surplus before and dropped calories about 1000/day.

I say more recovery because workouts are the same but strength is up a bit and sleep is better(sleeping same amount but wake up ready for the day or sometimes right before my alarm goes off)

Any thoughts on why this might be so I can keep it up when I go back to a surplus?(of course there are many factors since there are foods I’m not eating now or vice versa or something not nutrition, so if you don’t have an answer your thoughts are appreciated)

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I set up the diet planner (bulking with four meals per day) and I noticed that on training days about 85% of my carbs are divided into my last two meals. Is there a particular time you want me to train? With my schedule, I tend to workout in the late mornings or early afternoons (after meal number 1 or 2). How should I adjust my meals so I get the best use of my insulin spikes for workouts?

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I used the 6 week workout builder. I’m typically accustomed to training Monday-Friday or Monday-Saturday, Sunday’s are always a day I like to take off to rest/reset physically and mentally. I wanted to follow the workout split as prescribed, do you think I can get away with taking out the 1st rest day? I’m the kind of person that likes to have a designated rest day and having my workouts follow similar days of the week

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Just wondering it you could go over an at-home calf workout. Limited equipment maximum effort?

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regarding the 6-week program builder: Is there a reason to using 3 different rotations for the pull,push and lower? Look like the weeks are pretty different. I’m used to the fixed days and this variation looks really fun.

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1) Is it better to go with 4-5 meals a day vs. 3 meals a day (with either cutting or bulking) if possible?

2) What should be the timing with these meals in regards to when you workout? i.e. if doing 4 meals a day, workout after meal 2, but if doing 3 meals a day workout after the first meal, etc etc.

3) Looking at one of my suggested meals, macros are 79g protein, 148g carbs and 0g fat. In this case I would need 9oz of chicken to hit my protein needs, but that would also add 10g of fat to that meal. How can you achieve meals with high protein/carbs and zero fats?

4) Nothing is mentioned about post-workout shakes. Should the shakes macros be included with the meal following a workout?

5) Thoughts on casein shakes prior to bed when cutting?

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how many boxes of rpg and double tap can you(me) consume back to back without any time off ??

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watching these videos I am really changing my philosophy on the little bit I even thought I understood….. cause I’ve always done “the bro” split 2 days of 1 (basically cause of my work schedule). On my off day I just do cardio for about 60 minutes, usually 20 minutes of stairs the. Walk on a incline for 30-40. Cause I always struggle with weight gain, and I feel without cardio I will put weight on, I just do some basic calorie tracking with my fitness pal….. so my question is with doing your splits push,pull, leg is what I’m looking at starting with….where would you or can I add cardio? Is it bad to do cardio on a rest day? Should rest days be that just nothing that day? Thanks again and wow their is soooo much content my kind is blown!!

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I am planning to start 6 weeks workout program. I want to ask how to progress exercise, load, moment arm and other variables through this program. What are your recommendations for progression/periodization of workout program?

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Squats. Good posture going down. Going up, when I start to fatigue, I start to swallow dive abit. My bum goes up first, back stays flat, but goes more horizontal and then straightens up again. I try to que by thinking of a piece of string pulling me up by my head to stop me leaning forwards. Is it a lower back weakness? Not engaging and pushing forwards with my hips on the way up? Not engaging gluts sufficiently? It means I train to failure, but it is not my legs that are failing, but some other part of the chain of muscles. Last session, decreased weight, form improved, but my lower back was throbbing for a few minutes after each set.